Скачать или смотреть 90/90 Hip Rotation | Hip Mobility Exercise Demonstration

The 90/90 Hip Rotation is a dynamic mobility exercise that opens the hips, strengthens stabilisers, and improves rotational control.

It’s ideal for improving hip flexibility, posture, and overall lower-body function.

🏋️ How to Perform 90/90 Hip Rotations

Sit with one leg in front of you at a 90° angle and the other behind you at 90°.

Keep your chest tall and core engaged.

Rotate your knees side to side, switching which leg is in front and behind.

Move slowly through the motion, keeping both knees close to the ground.

👉 Aim for 8–10 reps per side or 30–45 seconds.

⚠️ Avoid These Mistakes

Rushing through transitions

Leaning back excessively

Letting the front knee lift off the floor

Disclaimer: This video is for educational purposes only and is not a substitute for professional medical advice. Always consult with your doctor or a qualified health professional before starting any new exercise programme, especially if you have existing health conditions or injuries. Perform all exercises at your own risk and stop immediately if you feel pain or discomfort.


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Take care and speak soon,

Ross